In This ArticleView AllIn This ArticleBenefits of Eating BreakfastWhat to Look for in a Healthy BreakfastThe Best Time to Eat Breakfast
In This ArticleView All
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In This Article
Benefits of Eating Breakfast
What to Look for in a Healthy Breakfast
The Best Time to Eat Breakfast
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Breakfast is one of the most unique meals of the day because it’s consumed after a long fast. (Hence the name “break” “fast.”) If you have diabetes, you may want to know what time you should eat breakfast. Right after waking up? Post-coffee? Wait a little bit?
The real answer to this question is that everyone’s needs are unique. Individualization runs deep when it comes to managing diabetes because a variety of factors, from your pre-meal blood sugar, hormones, medication and schedule all play into your choice. In short: What works for you may not work for someone else.
To dive deeper into this discussion, we asked diabetes care and education specialists (CDCES) living with diabetes about breakfast timing, meal composition and factors that can influence when and what they eat for breakfast. Here’s more about how to time your breakfast right.
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Benefits of Eating Breakfast for Diabetes
What you eat for breakfast matters for your health. It plays a role in metabolism, provides sustainable energy and delivers important nutrients for your well-being. In addition, breakfast can be protective against chronic disease. Some research suggests that eating breakfast may be linked to a reduced risk of type 2 diabetes.
What to Look for in a Healthy Breakfast for Diabetes
Breakfast does not have to mean juice, eggs, bacon orcereal and milk, says Minneapolis-St. Paul-basedLauren Plunkett, RDN, CDCES, who also lives with type 1 diabetes. “Beans, vegetables, fruit and greens can be eaten, and regular intake of whole plant foods contribute to long-term insulin sensitivity,” she says. These types of whole plant foods are low insaturated fatand rich in fiber. Fiber can help keep us full, contributes to gut health and regulates blood sugar.
When planning a meal, including breakfast, Smithson uses the American Diabetes Association’s Diabetes Plate Method.Half of the plate is filled with non-starchy vegetables, one-quarter is lean protein and one-quarter is a quality carbohydrate.“Building a healthy breakfast revolves around combining a source of lean protein and a source of quality carbohydrate to keep blood glucose steady,” she says.
Lately, Smithson says she has been eating high-fiber oatmeal combined with protein powder and an egg white wrap filled with bell peppers and onions. These are foods that she prefers and that nourish her body. She makes adjustments based on her blood glucose and activity level.
Knowing what foods work for you is advantageous to maintaining energy and managing blood glucose levels. Alternatively, knowing which foods don’t work well for you can be equally important.
For example,Mary Lechner, RN, CDCES, has lived with type 1 diabetes for over 25 years, and she points out that her blood sugars rise more quickly (and her hunger is not satisfied) if she eats cereal with milk compared to nut butter spread on toast.
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The Best Time to Eat Breakfast If You Have Diabetes
When it comes to diabetes, put yourself first because there’s no right or wrong way to breakfast. What matters is that you find the pattern that works for you.
“I don’t recommend a specific time for eating breakfast because the best time is very individualized and differs for every person,” says Lechner. “For me personally, I eat breakfast based on whether I am hungry and what my blood glucose level is. I do not force myself to eat breakfast if I am not hungry,” she explains.
To help take these factors into account,test your blood sugaroften. “One of my best strategies is to check your blood glucose levels before eating and two hours after to be able to know if your breakfast plan worked well,” says Smithson. If you notice that your blood sugar is above goal, you may need to make changes to your breakfast meal, exercise regimen or medications, she says. For example,walkingafter a meal is a powerful tool to help manage your blood glucose levels. It’s something you can incorporate into your routine if your breakfast unexpectedly causes a rise in blood sugar.
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The Bottom Line
If you have diabetes, the best time to eat breakfast will depend on a variety of factors. Professionals living with diabetes say that the time and type of breakfast they eat varies depending on what their blood sugar is, what they are in the mood for, if they are going to exercise and more. These are all things you can consider when deciding when the best time is foryouto eat breakfast.
Foods that are higher in fiber and protein can help you manage your appetite and blood sugar while hitting your nutrient needs. Foods like fruits, vegetables, whole grains, lean proteins and legumes might be a good place to start. For personalized nutrition information, reach out to a registered dietitian or certified diabetes care and education specialist.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Ballon A, Neuenschwander M, Schlesinger S.Breakfast skipping is associated with increased risk of type 2 diabetes among adults: A systematic review and meta-analysis of prospective cohort studies.J Nutr.2019;149(1):106-113. doi: 10.1093/jn/nxy194.Jakubowicz D, Wainstein J, Ahren B, Landau Z, Bar-Dayan Y, Froy O.Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial.Diabetes Care.2015;38(10):1820-6. doi: 10.2337/dc15-0761.Center for Disease Control.Fiber: the carb that helps you manage diabetes.American Diabetes Association.What is the Diabetes Plate?
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Ballon A, Neuenschwander M, Schlesinger S.Breakfast skipping is associated with increased risk of type 2 diabetes among adults: A systematic review and meta-analysis of prospective cohort studies.J Nutr.2019;149(1):106-113. doi: 10.1093/jn/nxy194.Jakubowicz D, Wainstein J, Ahren B, Landau Z, Bar-Dayan Y, Froy O.Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial.Diabetes Care.2015;38(10):1820-6. doi: 10.2337/dc15-0761.Center for Disease Control.Fiber: the carb that helps you manage diabetes.American Diabetes Association.What is the Diabetes Plate?
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Ballon A, Neuenschwander M, Schlesinger S.Breakfast skipping is associated with increased risk of type 2 diabetes among adults: A systematic review and meta-analysis of prospective cohort studies.J Nutr.2019;149(1):106-113. doi: 10.1093/jn/nxy194.Jakubowicz D, Wainstein J, Ahren B, Landau Z, Bar-Dayan Y, Froy O.Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial.Diabetes Care.2015;38(10):1820-6. doi: 10.2337/dc15-0761.Center for Disease Control.Fiber: the carb that helps you manage diabetes.American Diabetes Association.What is the Diabetes Plate?
Ballon A, Neuenschwander M, Schlesinger S.Breakfast skipping is associated with increased risk of type 2 diabetes among adults: A systematic review and meta-analysis of prospective cohort studies.J Nutr.2019;149(1):106-113. doi: 10.1093/jn/nxy194.
Jakubowicz D, Wainstein J, Ahren B, Landau Z, Bar-Dayan Y, Froy O.Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial.Diabetes Care.2015;38(10):1820-6. doi: 10.2337/dc15-0761.
Center for Disease Control.Fiber: the carb that helps you manage diabetes.
American Diabetes Association.What is the Diabetes Plate?
